I was lucky enough to be able to experience some of the wellness offerings at Hilton Aruba, one of the 10 hotel resorts that Hilton has to offer in the Caribbean. It was my first visit to Aruba and although I didn’t have much time to plan for this trip there were plenty of things to do on the hotel property and in the surrounding area that gave me a chance to explore and fulfill all the areas of my personal wellness journey that’s important to me.
There are so many ways we can incorporate a collagen powder into our diet. Right now I use a Type I/Type III blend and add it to anything from matcha lattes to smoothies. It’s completely unflavored and 1 serving has 14g of protein! What’s great about collagen as a protein supplement is that it isn’t a whey or casein protein which are proteins derived from milk. Whey and Casein protein supplements can irritate sensitivities in many people and can also be hard on the gut. Collagen is actually the opposite in that it helps heals our gut and intestines.
What do you dream most about in your life? You’re filled with amazing ideas and can even envision yourself happy, healthy, and successful. Most of all you know exactly what you need to do to achieve your goals
Our dreams are nothing without self-discipline. Regardless of the goal: trying to get over procrastination, stop making excuses not to workout, finish the project you’ve been wanting to create, or even trying to prioritize self-care, none of your goals can be reached without self-discipline.
There are 3 things I practice in order to create more self-discipline:
1. Raise my level of awareness.
We can only change what we are aware of. Take inventory of how you think, act, and feel to understand what’s keeping you from being more self-disciplined.
2. Consciously challenge yourself.
Breaking bad habits or changing behavior requires a shift in the way you do things. Step out of your comfort zone. Face the resistance to change with some tough questions.
- How will I feel if I don’t make the disciplined decision?
- How will I feel if I do make the disciplined decision?
3. Practice self love as you build discipline.
It’s important to know that strengthening discipline takes time and a lot of trial and error. Be aware of the internal dialogue you have with yourself, always. Be gentle. This will help you stay motivated when you inevitably fall off.
Always remember this: Discipline is what gets you started on day one. Self love and self encouragement is what keeps you going on the journey.
When I first started my fitness journey I remember getting overwhelmed with the idea of having to fit yet another thing into my day: a workout. I thought to myself, really we're going to throw this one more thing in my already busy day and my never-ending to-do list? I quickly learned that in order to be more productive I needed the energy and food was only going to give me so much.
Did you guys know that sleep is the most underused medicine? I shared my 5 simple tips on how to get a better night's sleep a few years which I still incorporate now, especially tip #3. As a health coach, I work with my clients to help create a schedule that works with their lives. One of the areas I help guide them through is their sleep. Since the amount of hours of sleep is based on individual needs I rarely push a certain number of hours one needs to stay in REM. Instead, I encourage healthy sleep habits for a better quality of life.
Here's a few tips on how to get on a sleep schedule:
Make small gradual adjustments.
Changing your routine won't happen overnight. If your goal is to get into bed by 10PM, but you're currently sleeping at 1AM, try pushing up your bedtime by 15-30 minutes. Adjust every 3-4 days to give ease your body into this change especially if you've been a night owl for years.
Use your bed for sleep and sexy time, only.
Sorry not sorry for the TMI! Use your bed for only sleep and sex to help strengthen your sleep habits. When your bed is used for other things like work, eating, watching TV, all the things you open yourself up to anxiety about the other activities you do in bed. Try to use your bed for what it was intended for: sleep...and sexy time.
Like every other habit, you're trying to create for yourself, consistency is key! Pick a wake up time and bedtime you feel confident about and stick to it, even on the weekends. We all love sleeping in on Saturdays and Sundays, but try not to sleep in for longer than 2 hours. This will help keep your internal clock on track and adjust to your new bedtime.
Create a wind-down routine.
A wind-down routine is basically the adult version of a bedtime routine. Spend the last hour of your night focusing on activities that are calming: meditation, reading, writing, or drawing. You can watch TV or scroll on the internet if you like, but for some people, this just creates stimulation in the brain that keeps your mind going. My nighttime routine typically includes making tea, my skincare routine, writing in my journal, and diffusing essential oils by Saje Wellness.
Skip the Snooze Button
If you're trying to create a new bedtime then this might be a challenge at first, but I believe its so important! In order to get your circadian clock on a healthy rhythm, you're going to want to get up once your alarm hits. The sleep you get after you hit snooze isn't high quality anyways. What I suggest is to create 3-4 different alarms spaced out by 5-10 minutes before the time you really want to wake up. For example, I like to be up by 5:30 AM. This means I'll set my first alarm at 5:00AM, 5:05AM, 5:10AM, 5:15AM, and then my final one at 5:30AM. To create even more of a barrier to hit that snooze button I've programmed my alarms on my Sonos in the bedroom which means I have to get up to shut it off.
There are other tips such as:
- Reduce your daily intake of caffeine.
- Turn off the computer or other electronics an hour before your bedtime.
- Don't go to bed on an empty stomach.
- Invest in comfortable bedding.
- Exercise regularly
The direct connection between sleep and healthy inevitably helps to improve your quality of life. If you're struggling with getting on a sleep routine, don't give up. Remember that change takes time. You've got this!
Let me know if you try any of these. Comment below or message me on Instagram! I'd love to hear from you.